Dr Amir Khan, a GP who regularly appears on ITV daytime programmes, has issued a warning about the hidden dangers of belly fat. He said that popular advice about "blitzing belly fat" is often "nonsense" and that the real focus should be on health rather than appearance.
In a social media post, Dr Khan explained that the body carries two types of fat: subcutaneous fat, which lies just beneath the skin, and visceral fat, which sits deeper and wraps around internal organs. While subcutaneous fat is largely cosmetic, visceral fat actively affects how the body works and can release substances that increase the risk of type 2 diabetes, heart disease and dementia.
He noted that both genetics and lifestyle choices influence levels of visceral fat. Measuring waist circumference can provide a rough estimate of risk, with measurements over 35 inches for women and 40 inches for men indicating a higher risk. Even slim-looking individuals can harbour high levels of visceral fat, a condition sometimes described as "TOFI" (thin outside, fat inside).
The doctor said visceral fat is actually "easier to get rid of" than subcutaneous fat because it is metabolised more quickly and can be excreted through sweat and urine. He recommended a combination of aerobic exercise, such as walking, running or swimming, and muscle-building activities, along with limiting refined sugar and increasing fibre and protein intake.
Getting at least seven hours of sleep and reducing stress are also important, as stress can lead to cortisol spikes that increase appetite and promote fat storage. The British Heart Foundation has noted that aerobic exercise is particularly effective for losing fat overall, including around the middle.
